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A: WARM-UP

  • 1:00 shoulders: circles + swings
  • 25 rope skips + 20 sit-up + 15 push-up + 10 pull-up + 5 burpees
  • 1:00 trunk: rolls + reaches + rotations
  • 25 rope skips + 20 sit-up + 15 push-up + 10 pull-up + 5 burpees
  • 1:00 hips: swings + sweeps

 

B: MetCon – Partner WoD

MATHOT ‘The Traveler’

*Dan Mathot was our very first visiting CrossFitter way back in April. Since then we have had countless CrossFit box owners, coaches, and athletes from around the world drop-in for a WoD and our reputation has begun to take hold as a CrossFit destination for travel weary CrossFitters passing through the Windy City. In fact Dan has made it back this week for his first peek at The Foundry facility in its post Grand Opening state. Here’s to many more visits from you Dan and every other CrossFitter to make the journey to our welcoming community. This workout is representative of Dan’s 2000 mile journey from his home box CrossFit Insanity to The Foundry and the 32 hours it would take to complete the drive one way. Of course he has to get back home so we doubled up on variations of some of his favorite movements with the help of a partner in true CrossFit community fashion.

row 2K (switch every 250m) – CAP10

32 rounds (:30 P1:P2 :30)

  • 60 step switch 24″/20″
  • 60 h2h kb swing #53/35
  • 60 lateral parallette hops
  • 60 kb push press #53/35

row 2K (switch every 250m) – CAP10

*NOTES

  • for row1: 3.2.1.GO! … +1 for every second finished under CAP10  -OR-  -1 for every meter unfinished at CAP10.
  • for interval rounds: rounds start immediately following rowing time cap with partners switching every :30sec picking up rep count where the other left off and then advancing once reps are complete. Keep rotating through for max reps until all timed intervals have been completed. REST may be taken in part or whole during intervals while keeping with the work scheme (P1 works ODD intervals and P2 works EVEN intervals).
  • for row2: this second row starts immediately following the conclusion of partner intervals. +1 for every second finished under CAP10  -OR-  -1 for every meter unfinished at CAP10.